WARMUP: Circled up at COT
WMsx7inCadence, IWsx7inCadence, CPsx7inCadence, HWsx7inCadence, next moseyed to the upper parking lot by Red Bowl and ran around the lot introducing the loop the PAX would use throughout the workout, next we moseyed over to our stations where each one was explained, then we got to work.

THE THANG: Set-up 12 stations, partnered up, partner #1 runs the loop while partner #2 performs the exercise at the station until partner #1 returns, switch, upon partner #2’s return the partners move to the next station. Stations are listed below:

1. 10lb weighted ball – V-Ups
2. Heavy Rope – Rope swings in a squat position
3. 45lb Ruck – Curls
4. 30lb Slam Ball – SlamthedamBall
5. Ab Wheel – you know what to do ( I did provide a pillow for the benefit of our knees )
6. Cindy – Side Lunges
7. 60lb SandBag – Front Lift to Backwards Toss
8. 45lb Plate – Flutters w/ a press
9. 20lb weighted vest -Alt. Reverse Lunges
10. Cindy – Swings
11. 35lb Dumbbell – Squat while alt arms to pick up weight
12. 12lb Dumbbells – Bent over Tricep Extensions

MARY: No thank you

ANNOUNCEMENTS: Blood drive

COT: STK